Zinc is an essential mineral for good health. Zinc-rich foods should be included in the diet during pregnancy. Deficiency of zinc can lead to many complications during pregnancy. Deficiency of Zinc increases the risk of preterm birth and infection in the baby.It boosts the mother’s immune system too.
In the article, we will explain to you about the zinc-rich foods for vegans and non-vegans?
Zinc is an essential mineral forming a component of more than 300 enzymes in the body. Zinc-rich foods help in building proteins and DNA, immune system function, wound healing and growth in children. Zinc deficiency can lead to stunted growth, diarrhea, impotence, hair loss, and impaired appetite. Vegans are more likely to be deficient in zinc. Zinc found in plant-based foods is harder to absorb by the body. Zinc tablets are mostly prescribed to vegan pregnant women.
Zinc is mostly found in animal based foods. Vegans may need zinc supplements like zincovit to meet their daily requirements. They may take zinc sulphate tablets too. Infants having a deficiency of zinc can take zinc sulphate oral solutions.
Pumpkin Seeds
Pumpkin seeds are plant-based zinc-rich foods. It is very versatile and can be added to many meals. One ounce of pumpkin seeds 2.2 milligrams of zinc. This is almost 28 percent of a woman’s recommended daily amount.
Oats
Oats breakfast will be a great thing to start your day. Oats in a zinc-rich food and contains soluble fiber. Half a cup of oats contains 1.3 milligrams of zinc. It fulfills 16 percent of daily needs. Zinc benefits pregnant women by boosting their immune system.
Legumes
Legumes like lentils, chickpeas, and kidney beans are good sources of zinc. Legumes are also low in fat, low in calories, and contain other essential nutrients like protein and fiber. 164 grams of chickpeas contains 2.5 milligrams of zinc. 100 grams of lentils contains 4.78 mg of zinc and 180 grams of kidney beans contains 5.1 mg of zinc. They provide 12% of their daily needs.
Mushrooms
Mushrooms are zinc-rich vegetables. One cup of raw mushrooms contains about 3 percent of the daily value of zinc. Mushrooms have a mere 20 calories and thus are a good source of zinc without adding extra calories. Spinach, kale, broccoli are other zinc-rich vegetables.
Nuts
Nuts are zinc-rich foods and provide many other nutrients to the body. Nuts like pine nuts, peanuts, cashews, and almonds can boost your intake of zinc. Cashews are a good choice for high zinc content. One ounce of serving contains 15 percent of the daily value of zinc.
Whole grains
Whole grains like wheat, quinoa, and rice contain some zinc. They as a part of the daily diet help to fulfill the daily requirement of zinc. One cup of cooked brown rice contains 13 percent of the daily value of zinc.
Fortified breakfast cereal
Fortified breakfast cereals contain zinc and many other minerals. One cup of cereal has 25 percent of daily zinc dosage.
Milk and dairy
Milk and yogurt are nutritious sources of zinc. One cup of low-fat milk contains 9 percent of the daily requirement of zinc. Low-fat plain yogurt contains 22 percent of the daily value of zinc.
Dark chocolate
Dark chocolate is a rich source of zinc. Most cacao varieties contain nearly 7 percent of the daily requirement of zinc. Dark chocolate helps in lowering blood pressure and improves blood flow.
Avocados
Avocados are zinc-rich fruits. 100 grams of avocado contains 0.6 mg of zinc. It is up to 6 percent of the daily value.
Pomegranate
Pomegranate is a zinc-rich fruit. 100 grams contain 3 percent of the daily requirement of zinc.
Crab
Crab is a great source of zinc. Three ounces of cooked crab contains 7 milligrams of zinc. It is about 88 percent of the daily requirement of zinc.
Lean Beef
95 percent of lean ground beef is a zinc-rich food. Four ounces of lean beef contains 5.7 milligrams of zinc. This makes 70 percent of the recommended daily value.
Oysters
Oysters have the highest concentration of any food. Three ounces of oysters contain 32 milligrams of zinc. It is more than four times the daily value of zinc.
Chicken
Chicken is also a zinc-rich food source. 85 grams of chicken contains 2.4 milligrams of chicken. It contains 32 percent of the daily requirement of zinc.
Eggs
Eggs contain a moderate amount of zinc. One large egg contains around 5 percent of the daily value.
HERA pro tip- Try yogurt topped with granola or oatmeal as a breakfast to get the supply of zinc needed daily..- HERA
The recommended daily Zinc dosage for every woman depends on the age factor. Zinc tablets and zinc supplements are prescribed to pregnant women. It helps to maintain a healthy pregnancy. The daily recommended doses are as follows-
A point to remember- Excessive zinc intake can cause some side effects in a pregnant woman. You should take it as prescribed by the doctor..- HERA
The Bottom line
Zinc deficiency can increase the risk of preterm birth in pregnant women. Zinc benefits mothers and babies in many ways. Zinc-rich foods for vegans are legumes, nuts, dairy, and milk. Spinach, broccoli, kale, and mushrooms are zinc-rich vegetables. Non-Vegan foods like crabs, beef, and chicken are rich sources of zinc.